200 foods · USDA FoodData Central
How much protein is in…
Protein, calories and protein per calorie for 200 everyday foods, per 100 g and per common portion. Every number is computed from USDA FoodData Central SR Legacy values.
Most protein per calorie
- Shrimp23.6 g per 100 kcal · 20.1 g per 100 g
- Canned tuna22.6 g per 100 kcal · 19.4 g per 100 g
- Ahi tuna22.4 g per 100 kcal · 24.4 g per 100 g
- Whey protein powder22.2 g per 100 kcal · 78.1 g per 100 g
- Cod21.7 g per 100 kcal · 17.8 g per 100 g
- Ground turkey breast (99%)21.1 g per 100 kcal · 23.6 g per 100 g
- Egg whites21.0 g per 100 kcal · 10.9 g per 100 g
- Tilapia20.9 g per 100 kcal · 20.1 g per 100 g
- Deli turkey20.0 g per 100 kcal · 21.8 g per 100 g
- Cooked chicken breast18.8 g per 100 kcal · 31 g per 100 g
Foods with at least 10 g of protein per 100 g, ranked per 100 kcal, so lean foods rank above calorie-dense ones. Broth and some vegetables also score high per calorie but are bulky: each page shows how much it takes to reach 25 g. See also 16 high-protein swaps.
Meat & poultry
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Cooked chicken breast | 31 g | 4 oz (113 g) | 35 g |
| Turkey pepperoni | 31 g | 1 oz (28 g) | 8.8 g |
| Ground turkey breast (99%) | 23.6 g | 4 oz (113 g, raw) | 27 g |
| Chicken breast | 22.5 g | 1 large chicken breast (272 g, raw) | 61 g |
| Sirloin steak | 21.9 g | 4 oz (113 g, raw) | 25 g |
| Deli turkey | 21.8 g | 1 slice (28 g) | 6.1 g |
| Flank steak | 21.7 g | 4 oz (113 g, raw) | 25 g |
| Ground beef (95%) | 21.4 g | 4 oz (113 g, raw) | 24 g |
| Ground beef (93%) | 20.9 g | 4 oz (113 g, raw) | 24 g |
| Skirt steak | 20.9 g | 4 oz (113 g, raw) | 24 g |
| Canadian bacon | 20.3 g | 1 slice (28 g, raw) | 5.7 g |
| Ground beef (90%) | 20 g | 4 oz (113 g, raw) | 23 g |
| Chicken thighs | 19.7 g | 1 thigh (120 g, raw) | 24 g |
| Chuck roast | 19.2 g | 4 oz (113 g, raw) | 22 g |
| Pepperoni | 19.2 g | 1 oz (28 g) | 5.4 g |
| Turkey sausage | 18.8 g | 1 link of Italian turkey sausage (110 g, raw) | 21 g |
| Ground turkey (93%) | 18.7 g | 4 oz (113 g, raw) | 21 g |
| Ground beef (85%) | 18.6 g | 4 oz (113 g, raw) | 21 g |
| Ground pork | 18 g | 4 oz (113 g, raw) | 20 g |
| Chicken wings | 17.5 g | 1 wing (30 g, raw) | 5.3 g |
| Ground chicken | 17.4 g | 4 oz (113 g, raw) | 20 g |
| Ground beef (80/20) | 17.2 g | 4 oz (113 g, raw) | 20 g |
| Turkey bacon | 15.9 g | 1 slice (15 g, raw) | 2.4 g |
| Bacon | 13.7 g | 1 slice (28 g, raw) | 3.8 g |
Fish & seafood
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Ahi tuna | 24.4 g | 4 oz (113 g, raw) | 28 g |
| Salmon fillets | 20.4 g | 1 fillet (170 g, raw) | 35 g |
| Shrimp | 20.1 g | 4 oz (113 g, raw) | 23 g |
| Tilapia | 20.1 g | 1 fillet (116 g, raw) | 23 g |
| Smoked salmon | 18.3 g | 1 slice (14 g) | 2.6 g |
| Cod | 17.8 g | 1 fillet (170 g, raw) | 30 g |
Eggs
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Egg yolks | 15.9 g | 1 large egg yolk (17 g) | 2.7 g |
| Eggs | 12.6 g | 1 large egg (50 g) | 6.3 g |
| Egg whites | 10.9 g | 1 large egg white (33 g) | 3.6 g |
Dairy & cheese
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Parmesan | 35.8 g | 1 oz (28 g) | 10 g |
| Pecorino Romano | 31.8 g | 1 oz (28 g) | 9 g |
| Gruyère | 29.8 g | 1 slice (28 g) | 8.3 g |
| Reduced-fat cheddar | 27.4 g | 1 slice (21 g) | 5.8 g |
| Provolone | 25.6 g | 1 slice (28 g) | 7.2 g |
| Reduced-fat Mexican cheese | 24.7 g | 1 oz (28 g) | 7 g |
| Reduced-fat American cheese | 24.6 g | 1 slice (21 g) | 5.2 g |
| Monterey Jack | 24.5 g | 1 slice (28 g) | 6.9 g |
| Part-skim mozzarella | 23.8 g | 1 slice (28 g) | 6.7 g |
| Mexican cheese blend | 23.5 g | 1 oz (28 g) | 6.7 g |
| Cheddar | 22.9 g | 1 slice (28 g) | 6.4 g |
| Fresh mozzarella | 22.2 g | 1 oz (28 g) | 6.3 g |
| Blue cheese | 21.4 g | 1 oz (28 g) | 6.1 g |
| Cotija | 20 g | 1 oz (28 g) | 5.7 g |
| Goat cheese | 18.5 g | 1 oz (28 g) | 5.2 g |
| American cheese | 18.1 g | 1 slice (21 g) | 3.8 g |
| Queso fresco | 18.1 g | 1 oz (28 g) | 5.1 g |
| Fat-free cream cheese | 15.7 g | 2 tbsp (36 g) | 5.7 g |
| Feta | 14.2 g | 1 oz (28 g) | 4 g |
| Cottage cheese (1%) | 12.4 g | 1 cup (226 g) | 28 g |
| Part-skim ricotta | 11.4 g | 1 cup (246 g) | 28 g |
| Cottage cheese (4%) | 11.1 g | 1 cup (225 g) | 25 g |
| Cottage cheese (2%) | 10.4 g | 1 cup (226 g) | 23 g |
| Nonfat Greek yogurt | 10.2 g | 1 cup (227 g) | 23 g |
| 2% Greek yogurt | 9.9 g | 1 cup (227 g) | 22 g |
| Vanilla Greek yogurt | 8.6 g | 1 cup (227 g) | 20 g |
| Light cream cheese | 7.8 g | 2 tbsp (30 g) | 2.3 g |
| Ricotta | 7.5 g | 1 cup (246 g) | 18 g |
| Cream cheese | 6.2 g | 2 tbsp (29 g) | 1.8 g |
| Light sour cream | 3.5 g | 2 tbsp (29 g) | 1 g |
| Skim milk | 3.4 g | 1 cup (245 g) | 8.3 g |
| 2% milk | 3.3 g | 1 cup (244 g) | 8 g |
| Half-and-half | 3.1 g | 1 tbsp (15 g) | 0.5 g |
| Whole milk | 3.1 g | 1 cup (244 g) | 7.6 g |
| Heavy cream | 2.8 g | 1 tbsp (15 g) | 0.4 g |
| Fat-free half-and-half | 2.6 g | 1 cup (232 g) | 6 g |
| Sour cream | 2.4 g | 2 tbsp (29 g) | 0.7 g |
Nuts, seeds & nut butters
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Hemp hearts | 31.6 g | 2 tbsp (20 g) | 6.3 g |
| Pepitas (pumpkin seeds) | 29.8 g | 1 oz (28 g) | 8.4 g |
| Peanuts | 24.4 g | 1 oz (28 g) | 6.9 g |
| Peanut butter | 22.2 g | 2 tbsp (32 g) | 7.2 g |
| Almonds | 21.1 g | 1 oz (28 g) | 6 g |
| Pistachios | 21.1 g | 1 oz (28 g) | 6 g |
| Almond butter | 21 g | 2 tbsp (31 g) | 6.6 g |
| Ground flaxseed | 18.3 g | 2 tbsp (14 g) | 2.6 g |
| Cashews | 18.2 g | 1 oz (28 g) | 5.2 g |
| Sesame seeds | 17.7 g | 1 tbsp (9 g) | 1.6 g |
| Chia seeds | 16.5 g | 2 tbsp (24 g) | 3.9 g |
| Walnuts | 15.2 g | 1 oz (28 g) | 4.3 g |
| Pine nuts | 13.7 g | 1 oz (28 g) | 3.9 g |
| Pecans | 9.2 g | 1 oz (28 g) | 2.6 g |
Beans & canned
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Canned tuna | 19.4 g | 1 can, drained (113 g) | 22 g |
| Cooked lentils | 9 g | 1 cup (198 g) | 18 g |
| Black beans | 8.9 g | 1 cup (172 g) | 15 g |
| Kidney beans | 8.1 g | 1 cup (158 g) | 13 g |
| Great northern beans | 7.4 g | 1 cup (173 g) | 13 g |
| Cannellini beans | 7.3 g | 1 cup (173 g) | 13 g |
| Chickpeas | 7 g | 1 cup (152 g) | 11 g |
| Pinto beans | 7 g | 1 cup (169 g) | 12 g |
| Fat-free refried beans | 5.3 g | 1 cup (231 g) | 12 g |
| Sun-dried tomatoes | 5.1 g | 1 cup (110 g) | 5.6 g |
| Tomato paste | 4.3 g | 1 tbsp (16 g) | 0.7 g |
| Artichoke hearts | 2.9 g | 1 cup (168 g) | 4.9 g |
| Low-sodium chicken broth | 2 g | 1 cup (240 g) | 4.8 g |
| Crushed tomatoes | 1.6 g | 1 cup (242 g) | 3.9 g |
| Low-sodium beef broth | 1.2 g | 1 cup (240 g) | 2.9 g |
| Tomato sauce | 1.2 g | 1 cup (245 g) | 2.9 g |
| Pumpkin puree | 1.1 g | 1 cup (245 g) | 2.7 g |
Grains & rice
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Dry lentils | 24.6 g | 1 cup (192 g, dry) | 47 g |
| Dry red lentils | 23.9 g | 1 cup (192 g, dry) | 46 g |
| Dry quinoa | 14.1 g | 1 cup (170 g, dry) | 24 g |
| Rolled oats | 13.2 g | ½ cup (40 g) | 5.3 g |
| Dry couscous | 12.8 g | 1 cup (173 g, dry) | 22 g |
| Dry brown rice | 7.5 g | 1 cup (185 g, dry) | 14 g |
| Dry white rice | 7.1 g | 1 cup (185 g, dry) | 13 g |
| Dry sushi rice | 6.5 g | 1 cup (200 g, dry) | 13 g |
| Cooked quinoa | 4.4 g | 1 cup (185 g) | 8.1 g |
| Cooked brown rice | 2.7 g | 1 cup (202 g) | 5.5 g |
| Cooked white rice | 2.7 g | 1 cup (158 g) | 4.3 g |
Pasta & noodles
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Dry egg noodles | 14.2 g | 2 oz (57 g, dry) | 8.1 g |
| Dry whole-wheat pasta | 13.9 g | 2 oz (57 g, dry) | 7.9 g |
| Dry pasta | 13 g | 2 oz (57 g, dry) | 7.4 g |
Bread & bakery
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Italian breadcrumbs | 14.1 g | 1 cup (120 g) | 17 g |
| Panko | 13.3 g | 1 cup (60 g) | 8 g |
| Whole-wheat bread | 12.4 g | 1 slice (32 g) | 4 g |
| Whole-wheat buns | 12.4 g | 1 bun (56 g) | 6.9 g |
| Croutons | 10.8 g | 1 cup (40 g) | 4.3 g |
| Sourdough bread | 10.8 g | 1 slice (56 g) | 6 g |
| Bagels | 10.6 g | 1 bagel (99 g) | 10 g |
| Hoagie rolls | 9.9 g | 1 bun (85 g) | 8.4 g |
| Hamburger buns | 9.8 g | 1 bun (44 g) | 4.3 g |
| Whole-wheat pita | 9.8 g | 1 large (64 g) | 6.3 g |
| Whole-wheat tortillas | 9.8 g | 1 tortilla (41 g) | 4 g |
| Naan | 9.6 g | 1 naan (90 g) | 8.6 g |
| Brioche buns | 9.5 g | 1 bun (65 g) | 6.2 g |
| Pita bread | 9.1 g | 1 large (60 g) | 5.5 g |
| White bread | 8.8 g | 1 slice (29 g) | 2.6 g |
| Flour tortillas | 8.2 g | 1 tortilla (48 g) | 3.9 g |
| English muffins | 7.7 g | 1 muffin (57 g) | 4.4 g |
| Corn tortillas | 5.7 g | 1 tortilla (24 g) | 1.4 g |
Flours & baking
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Almond flour | 21.4 g | 1 cup (95 g) | 20 g |
| Cocoa powder | 19.6 g | 1 tbsp (5.4 g) | 1.1 g |
| Oat flour | 14.7 g | 1 cup (104 g) | 15 g |
| Whole-wheat flour | 13.2 g | 1 cup (120 g) | 16 g |
| All-purpose flour | 10.3 g | 1 cup (125 g) | 13 g |
| Self-rising flour | 9.9 g | 1 cup (125 g) | 12 g |
| Dark chocolate | 7.8 g | 1 oz (28 g) | 2.2 g |
| Unsweetened coconut | 6.9 g | 1 cup (80 g) | 5.6 g |
| Chocolate chips | 4.2 g | 1 tbsp (10 g) | 0.4 g |
Frozen
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Shelled edamame | 11.2 g | 1 cup (118 g) | 13 g |
| Puff pastry | 7.3 g | 1 sheet (245 g) | 18 g |
| Frozen peas | 5.2 g | 1 cup (134 g) | 7 g |
| Frozen spinach | 3.6 g | 1 cup (156 g) | 5.6 g |
| Frozen peas & carrots | 3.4 g | 1 cup (140 g) | 4.8 g |
| Corn | 3 g | 1 cup (136 g) | 4.1 g |
| Frozen hash browns | 2.1 g | 1 cup (85 g) | 1.8 g |
| Cauliflower rice | 2 g | 1 cup (132 g) | 2.6 g |
Vegetables, fruit & tofu
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Tempeh | 20.3 g | 4 oz (113 g) | 23 g |
| Extra-firm tofu | 10 g | 4 oz (113 g) | 11 g |
| Brussels sprouts | 3.4 g | 1 cup (88 g) | 3 g |
| White mushrooms | 3.1 g | 1 medium white mushroom (18 g) | 0.6 g |
| Bean sprouts | 3 g | 1 cup (104 g) | 3.1 g |
| Baby spinach | 2.9 g | 1 cup (30 g) | 0.9 g |
| Kale | 2.9 g | 1 cup (21 g) | 0.6 g |
| Broccoli | 2.8 g | 1 cup (91 g) | 2.6 g |
| Arugula | 2.6 g | 1 cup (20 g) | 0.5 g |
| Cremini mushrooms | 2.5 g | 1 cup (72 g) | 1.8 g |
| Asparagus | 2.2 g | 1 cup (134 g) | 2.9 g |
| Russet potatoes | 2.1 g | 1 medium russet potato (213 g) | 4.5 g |
| Avocados | 2 g | 1 medium avocado (136 g) | 2.7 g |
| Baby potatoes | 1.9 g | 1 cup (150 g) | 2.8 g |
| Cauliflower | 1.9 g | 1 cup (107 g) | 2 g |
| Green beans | 1.8 g | 1 cup (100 g) | 1.8 g |
| Medjool dates | 1.8 g | 1 Medjool date (24 g) | 0.4 g |
| Yukon Gold potatoes | 1.7 g | 1 medium Yukon Gold potato (150 g) | 2.6 g |
| Sweet potatoes | 1.6 g | 1 medium sweet potato (200 g) | 3.2 g |
| Baby bok choy | 1.5 g | 1 cup (70 g) | 1.1 g |
| Butter lettuce | 1.4 g | 1 cup (55 g) | 0.8 g |
| Mixed greens | 1.4 g | 1 cup (36 g) | 0.5 g |
| Red cabbage | 1.4 g | 1 cup (70 g) | 1 g |
| Green cabbage | 1.3 g | 1 cup (70 g) | 0.9 g |
| Raspberries | 1.2 g | 1 cup (123 g) | 1.5 g |
| Romaine | 1.2 g | 1 cup (47 g) | 0.6 g |
| Zucchini | 1.2 g | 1 medium zucchini (196 g) | 2.4 g |
| Bananas | 1.1 g | 1 medium banana (118 g) | 1.3 g |
| Onions | 1.1 g | 1 medium onion (110 g) | 1.2 g |
| Butternut squash | 1 g | 1 cup (140 g) | 1.4 g |
| Eggplant | 1 g | 1 medium eggplant (548 g) | 5.5 g |
| Red bell peppers | 1 g | 1 medium red bell pepper (119 g) | 1.2 g |
World foods
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Tahini | 17 g | 2 tbsp (30 g) | 5.1 g |
| Dry soba noodles | 14.4 g | 2 oz (57 g, dry) | 8.2 g |
| White miso | 12.8 g | 1 tbsp (17 g) | 2.2 g |
| Taco shells | 6.4 g | 1 taco shell (13 g) | 0.8 g |
| Tostada shells | 6.2 g | 1 tostada shell (12 g) | 0.8 g |
| Dry rice noodles | 6 g | 2 oz (57 g, dry) | 3.4 g |
| Nori sheets | 5.8 g | 1 sheet (2.6 g) | 0.2 g |
Snacks & cereal
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Pork rinds | 61.3 g | 1 oz (28 g) | 17 g |
| Granola | 13.7 g | 1 cup (122 g) | 17 g |
| Graham crackers | 6.7 g | 1 sheet (14 g) | 0.9 g |
| Tortilla chips | 6.6 g | 1 oz (28 g) | 1.9 g |
| Corn flakes | 5.9 g | 1 cup (28 g) | 1.6 g |
| Raisins | 3.3 g | 1 oz (28 g) | 0.9 g |
Sauces & condiments
Other
| Food | Per 100 g | Portion | Protein |
|---|---|---|---|
| Whey protein powder | 78.1 g | 1 scoop (32 g) | 25 g |
| Hummus | 7.8 g | 2 tbsp (31 g) | 2.4 g |
How we rate protein
Every food page gives one verdict, worked out from the USDA numbers by the same four checks, in this order:
- Under 2 g of protein per 100 g is low in protein, whatever the calories.
- Eaten by the spoonful (the usual portion is a tablespoon, or under 5 g) with 5 g or more of protein per 100 kcal but under 3 g in that portion is little protein per serving (6 foods): soy sauce, cocoa, miso.
- Under 5 g of protein per 100 g is high protein per calorie, but bulky with 10 g or more per 100 kcal (9 foods), some protein, but bulky with 5–10 g (8 foods), and otherwise low in protein: you need a lot of the food to get much.
- Everything else goes by protein per 100 kcal: 10 g or more is a lean protein source (36 foods), 5–10 g a good protein source (39 foods), 2.5–5 g moderate protein (46 foods), under 2.5 g low in protein (56 foods in all).
Values per 100 g from USDA FoodData Central (SR Legacy); portions multiply them by the weight shown. Fresh meat and fish are weighed raw, and pasta and grains dry, as each table's portion column says. Estimates for information, not medical advice. How we calculate
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